What Is Emotion?

Dictionaries define emotion as:

-a conscious mental reaction (as anger or fear) subjectively experienced as a strong feeling usually
directed toward a specific object and typically accompanied by physiological and behavioral changes in
the body (Merriam-Webster).

-a natural instinctive state of mind derived from one's circumstances, mood, or relationships with others
(Oxford).

Theorists are in agreement that describing emotions is a process that is not as simple as we think.
Emotions are not simply feelings, although we casually interchange them in everyday language. The
dictionary definitions already present components making up emotion: you perceive and react to
something (external events), something is experienced in the body (physiologic), and you have an
outward expression in the form of facial or body language. In short, there are cognitive, physical, and
benavioral aspects of emotion.

EMOTIONAL INTELLIGENCE

Handling emotions is a key aspect of emotional intelligence. Emotional Quotient (EQ) is awareness of
one's emotions and ability to understand the emotions of others. It involves managing emotions and
applying them to enhance good thinking processes like reasoning, solving problems, and even handling
stress. The key skills to raise your EQ level are heightened awareness, effective management, and
positive application of emotions.

Salovey and Mayer's Theory

Peter Salovey and John D. Mayer (1990) defino emotions as organized responses (physiological,
cognitive, oxperiential, and motivational) to internal and external events that may have positive or
negative effects on the adjustment of an individual.

Salovey and Mayer define emotional intelligence as "the subset of social intelligence that involves the
ability to monitor one's own and others' feelings and emotions, to discriminate among them and use
this information to guide one's thinking and actions" (Salovey and Mayer, p. 189, 1990). This clearly
indicates the function of emotional intelligence, that is, to regulate thinking and behavior. It is not
simply a guide to know oneself and others, but also of the processes involved in thinking and doing.
Salovey and Mayer identified the key components of emotional intelligence as appraisal and expression
of emotion, management of emotion, and using emotion to serve a purpose: thinking, planning,
attention, and motivation
Salovey and Mayer believe that having good EQ has positive effects on mental health. Having good EQ
means that you are aware of your feelings and are open to experience. Consequently, clear awareness
of feelings lets you know how to manage them. In that case, you experience ease and good sense of
well-being. On the contrary, if you are not aware or clear with your feelings, you run the risk of not
knowing what will fulfill you emotionally. You may experience a sense ot emptiness, an aching gap
within, and may have difficulty planning your lite, Sadness or depression wIl potentially set in.

Goleman's Theory

Daniel Goleman (1995) popularized and expanded the theory developed by Salovey and Mayer in his
book, Emotional Intelligence. He included the role of social skills in the process of establishing
meaningful relationships and recognized meaningful relationships as having a good effect on an
individual's growth. He says that:

"Vitality arises from sheer human contact, especially from loving connections. This makes the people we
care about most an elixir of sorts, an ever-renewing source of energy. The neural exchange between a
grand parent and a toddler, between lovers or a satisfied couple, or among good friends, has palpable
virtues.the practical lesson for us all comes down to nourish your social connections.

According to Goleman, there are five domains of emotional intelligence

1. Sel-awareness. This is awareness of your emotions: knowing what you feel and why you are feeling it.
Being aware gives you a basis for making decisions. It is also a good source of intuition and lets you
know what to do based on what you feel.

2. Self-management. This is handling emotions effectively. For Goleman, troubling emotions cause
stress. Managing distressing emotions allows you to do something so they won't badly affect you or your
functioning. With positive emotions, managing them makes you more actively involved, excited, and
passionate in your undertakings.

3. Motivation. This is making use of your emotions to continue what you are doing to achieve your goals,
even in the face of difficulties.

4. Empathy. It means understanding and mirroring what others are feeling.

5. Social skills. Goleman points out that every emotion has a function. Generally, emotions help you
make connections and establish relationships. You develop skills needed in being with people to have
meaningful relationships. You get to inspire other people and lift them up as well.

EFFECTIVE WAYS OF MANAGING EMOTIONS

1. Keep your emotions in check. Ask yourself these questions: What am I feeling? toward this person?
this situation? What is happening to me when I feel this way? Can I handle my feelings nght now?
2. Take a moment to consider your feelings, especially distressing ones. This gives you time to think and
understand what you are feeling and be able to consider emotional responses approprate for the
situation. In the heat of anger, taking time away prevents negative emotions from taking over, and
allows you to cool down. The old cliché "think before you speak" remains a wise action.

3. Handle your anger well. Rather than redirecting actions to others, do something to yoursef to relieve
tension. Simple acts can create a significant difference. Hasson (2012) explains that changing your
posture can already help shift your emotions and make you feel better. He said these simple actions are
helpful in easing emotions: standing or sitting straight, relaxing your shoulder, keeping a balanced
weight on both legs, lowenng the pitch of your voice, speaking slowly, and exercising (moving your body
or walking helps release pent up emotions).

4. Keep positive attitude. Striving for happiness and success involves encountering struggles. Often, our
emotions easily get affected when things go wrong. Sadness, frustration, anger, and fear can get the
best of us that we miss out on the good in life. We forget that there are many things in lite to be grateful
for.